If young women do calf exercises with their toes pointed down and only move partway up, they’ll build more calf muscle in 8 weeks than if they do the full movement — 15% more growth compared to smaller gains with other methods.

What we've found so far suggests that partial range of motion calf training at long muscle lengths may lead to greater muscle growth in young women compared to full or final range training. Our current analysis is based on limited but consistent evidence. We analyzed the available research and found that one assertion supports the idea that young women who perform calf exercises with their toes pointed down and only move partway up build more calf muscle over 8 weeks [1]. According to this evidence, this method leads to 15% more muscle growth compared to other approaches that use a full or final range of motion [1]. No studies or assertions in our review refuted this finding. The evidence we've reviewed leans toward partial range training at long muscle lengths being more effective for muscle growth in this specific group. However, we only reviewed one assertion, and while it reports strong support from 41.0 studies, we do not have details on the quality, design, or populations of those studies. Because of this, we can’t say how strong or reliable this conclusion is at this stage. Our analysis does not confirm any method as definitively better — we’re simply reporting what the current evidence we’ve seen suggests. We also don’t know if these results apply to other groups, or whether long-term outcomes differ. What we’ve found so far could change as more data becomes available. Practical takeaway: If you're a young woman looking to grow your calf muscles, training with partial movements while your toes are pointed down might help you gain more muscle over 8 weeks — but we don’t have enough information yet to say for sure how much better it is or whether it works for everyone.